Most Recent Benchmark was MURPH on May 29,2017 (663 days ago)

Wednesday Jan 9,2019

9/01/19


Reps
Warm UP

Snatch warm up: pulls + muscle + hang power + press trasnuca + OHS + Snatch Balance + Power snatch + squat snatch  

Accesorios Fuerza

3 x 10reps dumbbell row a un brazo
3 x 30 banded pull aparts (con gomas)

EMOM 1 x 10min

a) snatch + 2 OHS (subiendo peso)
b) 6 burpee box jump over

EMOM 2 x 10min

a) 3 power clean + power jerk (3y3) (subiendo peso)
b) 6 burpee box jump over

WOD

AMRAP 7min

8 thrusters @43/30kg
8 toes to bar

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